Main - CrossFit View Public Whiteboard: - TopicsExpress

Main - CrossFit View Public Whiteboard: bit.ly/1z17qnJ Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Stretches: Rib Mobilization, Classic Posterior Chain, Squat Dislocates x 15 reps. Strength & Skill Bear Complex (4-3-2-1-1-1-1) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (Time) 26Jan2015 4 Rds for Time of: 10 x Dumbbell Snatch (50# / 30#) 15 x Drop Snatches (75# / 55#) 20 x Toes To Bar **Focus on speed under the bar with Drop Snatches. **Dumbbell Snatch L/R= 1 rep. Cash Out Banded Hip Abductor Flys (50 reps.)

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